Bike

• 1h 08m 01s
• 19.00 miles
• 16.76 Mi/hr

E1. Cycling at RAC

Swim

• 38m 40s
• 1700.00 yards
• 02m 16s /100 yards

Run

• 1h 10m 54s
• 10.00 miles
• 07m 05s /Mi

E2. NEW PR for z2 10 mile run distance. Ran from DAHLC west to 11th, north up to path, on path along river to Elton Hills Dr., over and around Silver Lk twice, back same way then misc stretches around DAHLC to hit 10 miles.

Bike

• 1h 12m
• 25.70 miles
• 21.42 Mi/hr

Misc ride inside because TT was cancelled. Tried to do some intervals, but was really tired.

Bike

• 1h 00m
• 16.00 miles
• 16.00 Mi/hr

E1

Swim

• 45m 51s
• 1950.00 yards
• 02m 21s /100 yards

Work out from swimplan.com
Main set was 4 x 100, 3 sets.

Run

• 1h 01m
• 8.33 miles
• 07m 19s /Mi

M5: did 30 min easy run, 22 min at race-pace, 8 min easy warm-down. Don't think HRM was accurate.

Swim

• 30m
• 1300.00 yards
• 02m 18s /100 yards

Run

• 04m 39s
• 0.60 miles
• 07m 45s /Mi

warm up run before weights.

Strength

• 38m

Bike

• 1h 38m 58s
• 29.70 miles
• 18.00 Mi/hr

E1-E2. Rode to the RAC and back.

Run

• 30m
• 4.36 miles
• 06m 52s /Mi

Ran first 3 miles sort of hard- 6:40, 6:31, 6:39, then eased up a bit. Not sure if AHR is correct.

Run

• 56m 30s
• 7.39 miles
• 07m 39s /Mi

E1-E2. Mainly stayed on KM loop.

Bike

• 1h 04m
• 20.62 miles
• 19.33 Mi/hr

E1-E2. Road just about to Oslo then back. 41 minutes out, 23 minutes back--strong tailwind on the way back.